How to Take Care of Human Heart Health
Cardiology diseases (CVDs) are the world’s leading killer, causing 1 in every 3 deaths. In the Philippines , cardiovascular disease are also the number one of death , with an estimated 50,000 dying every year.
The cause of heart attacks and strikes are usually the presence of a combination of risk factors, such as tobacco use, unhealthy diet and obesity , physical inactivity and use of alcohol, hypertension, diabetes and high level of cholesterol .
If is never too late to start changing your lifestyle a healthier heart. Here are a few practical steps you can follow.
Eat a heart healthy diet
A heart healthy diet consists of a combination of different foods including fruits, vegetables, whole grains, legumes, and nuts. Cut down on salty meats such as ham , bacon , tocsin , sausage , hotdog, as well as salty food such as dried fish.
Use clansman juice and vinegar to season your food instead of high – sodium condiments such as soy sauce, fish sauce, bagoong, and ketchup . Avoid the consumption of processed , canned and fast food.
Replace sweetened snacks such as doughnuts , cooking , and the like with fresh fruit and vegetables and if thirsty , substitute sweetened beverage sods and sweetened juices with water.
If overweight, Lose Weight
Health professionals define overweight and obesity as having a body mass index (BMI) of 25 or higher. . Central obesity or adipose on the other hand is a high waist circumference of more than 80 cm for females and more than 90 cm for meals .
A high waist circumference points to more intra – abdominal fat and is associate with a higher risk for depending cardiovascular disease .Try to reduce 500 kilometers in your daily diet , which will helps bring about an average weight loss of approximate half to almost 1 kilogram a week.
Increase regular physical activity to at least
2.5 hours per week
Physical actively contributes to improved leaves of cholesterol and other blood lipid and weight control. Some physical actively is better than none .
Inactive people can start with small amounts of physical activity (even as a part of their normal daily activities) and gradually increase duration, frequency and i8ntendity .
Health experts advise adults to engage in at least 150 minutes of moderate physical activity each week. Engage in activities like brisk walking, climbing stairs, dancing, gardening, or household chores that mildly increase your heart rate, and spread them throughout the week.
Don’t use tobacco
Tobacco use and exposure to second – hand smoke are harmful to your heart . Quitting tobacco use is the biggest gift of health you can give your heart has immediate and long – term health benefits ,
Including living up to 10 years longer . After a year of quitting , risk of heart disease is the same as that of a non – smoker
Avoid use of alcohol
Alcohol consumption has been liked to more than 200 disease and injury conditions, including cardiovascular diseases. While most Filipinos report their alcohol drinking as occasionally, binge drinking is common in the country .
There is no safe level for drinking alcohol, so it is better
to drinking alcohol altogether to protect your heart.
Have your Blood Pressure and Blood Sugar Checked Regularly
An important way to maintain a health is for your blood pressure and blood sugar to be checked regularly by a health worker . Some people do not exhibit symptoms even if they already have
High blood pressure – and it can hurt your heart.It is also important to talk to your ready worker if you have behavioral risk
(unhealthy diet, physical inactivity , use of tobacco and alcohol )so they can help you plan the lifestyle modifications you should take to get your heart health back on track .
If you are diagnosed with hypertension or diabetes , set targets with your health worker and take your medicines regularly . Involve your loved ones in your journey to a healthier heart.